Passive calories, also known as resting metabolic rate (RMR) or basal metabolic rate (BMR), refer to the number of calories your body burns at rest to maintain basic bodily functions such as breathing, circulating blood, and regulating body temperature.
Active calories are those you burn from movement. Passive calories are the set amount of calories your metabolism burns just being alive, even if you just sat on the couch all day. That's called your base metabolic rate.
Take a leisurely walk
You don't need to run, jog, or even power walk. Dr. Phoenyx Austin, an exercise physiologist, swears that the LISS (that's low-intensity, steady-state) workout is as effective, if not more, at burning fat than other, often sweatier and harder, kinds of workouts.
Great fat-burning HIIT exercises include plyometrics, running, cycling, stairs, jumping rope, and other bodyweight calisthenics.
Like the chart above illustrates, exercising at 60-70% of your total effort is one of the most effective ways to burn fat. To reap the most physical benefits it's best to exercise within this heart rate range for 40-80 minutes.
You'll see changes in your body composition. Losing pounds or losing inches is the primary sign you're burning fat. It leads to a slimmer appearance and more muscle definition. Your exercise stamina increases, and you are getting fitter.
The most stubborn areas of fat are the abdomen, arms, and thighs. Strategies for reducing stubborn fat include exercise and diet. Non-surgical treatments like Coolsculpting and weight loss supplements can also be effective.
Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.
The golden rule is to increase passive calorie expenditure is to build more muscle because more muscle equates to more calorie expenditure at rest, whereas fat doesn't contribute much to calorie expenditure [1]. We love passive calorie expenditure, just like how we love passive income.
Love Handles and Lower Back. Love handles and the lower back are possibly the universally agreed hardest places for one to lose fat from.
Over the course of a day, your body's natural calorie burn without any activity can range from 1,300 to more than 2,000, depending on your age and sex.
Most people burn around 30-40 calories per 1,000 steps, which means they will burn around 300-400 calories by walking 10,000 steps.
Coming to the point, you will first lose “hard fat” (visceral fat) that surrounds your organs like liver, kidneys and later, you will burn soft fat (belly fat, thigh fat, back fat, etc.). Women accumulate fat cells around their belly area, hips, thighs and these areas are usually the last from.
When excess visceral fat is burned, the body then begins tackling excess subcutaneous fat. Unfortunately, subcutaneous fat is harder to lose. Subcutaneous fat is more visible, but it takes more effort to lose because of the function it serves in your body.
Fat burning typically begins after approximately 12 hours of fasting and escalates between 16 and 24 hours of fasting.
Drinking water can aid weight loss because we often eat to excess because we think we're hungry, but we're actually thirsty. If you still feel hungry after eating a meal, it's often because your body is asking to be hydrated! Keeping up a regular intake of water between meals can help avoid overeating.
Fat leaves the body as carbon dioxide when you breathe and is also released as water through urine and sweat. So if you think about it, that backs up why exercise is an important part of weight loss. Your body disposes of fat through sweat, urine, and exhaled air.